CrossFit South Bend

[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”Whats going on at CFSB” open=”false”]Expanding Open Gym Hours

Childcare Partnership with CFSB and Free Time Kids Playcare

Grocery Store Tour with Fresh Thyme and CFSB

Wellness Wednesday – Can you have carbs on the paleo diet?

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Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title=”Monday 3.6″ open=”false”]A.

Deadlift

Work up to a heavy 5 – NOT your 5rm – keep it pretty and fast

Score weight.

B.

Every minute on the minute for 15 Minutes

Minute 1: 5 TNG Deadlifts @ moderate weight
Minute 2: 5-7 Handstand Push Ups
Minute 3: 30-50 Double Unders

score total reps performed. Why not.

Notes:

Deadlift: For the DL, if you aren’t doing the open – you can go heavier. If you are, keep it moderate because we are just we working on barbell cycling.

For the wod: Strip some weight off of your 5 and work on that moderate TNG DL.
Scaling for HSPU >> Hand Release Push Ups >> Incline Push Ups
Scaling for doubles is singles[/x_accordion_item][x_accordion_item title=”Tuesday 3.7″ open=”false”]A.

Full Clean Skill Work

B.

3 Rounds

30s Squat Cleans
30s Chest to Bar
30s Squat Cleans
30s Chest to Bar
60s 10 Yard Shuttles

score total reps, One 10 yard shuttle = 1 rep.

rest 3 minutes

Notes:

Squat Clean Scaling is Front Squats.
Chest to Bar Scaling is either chin over bar or jumping pull ups[/x_accordion_item][x_accordion_item title=”Wednesday 3.8″ open=”false”]A.

3 Rounds

@ the top of a 6 minute mark

250/200m Row
10 Kettlebell Swings
10 No Push Up Burpees
10 Kettlebell Swings
10 No Push Up Burpees
10 Kettlebell Swings
Row in remaining time

Rest at minimum 6 minutes before second round – if multiple heats are needed, longer rest will be required but I’m sure welcome.

Score is either meters rowed at the end – or how many reps you were into not counting the row.

Note:

Make this one hurt a little. If you are doing the open, make it hurt a little less.[/x_accordion_item][x_accordion_item title=”Thursday 3.9″ open=”false”]A.

Hang Power Clean

15 minutes to find a heavy 3

score weight

B.

For time

Row 1k
30 Hang Power Cleans @ 60%

score time

Notes:

Keep it snappy and pretty here.[/x_accordion_item][x_accordion_item title=”Friday 3.10″ open=”false”]A.

15 minutes to establish a full snatch heavy 3

B.

9 Minute Amrap

3 Full Snatches
3 pull ups
6 Full Snatches
6 Pull Ups

9.9,12.12, etc working up the ladder as long as you are able

Notes:

Keep it clean, if you cannot perform a Full Snatch, Power + OHS, if you cannot perform that, we will work into Front Squats.[/x_accordion_item][x_accordion_item title=”Saturday 3.11″ open=”false”]A.

In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…

As many rounds and reps as possible in 10 minutes of:
10 Push Press (115/75 lbs)
5 Burpees Over the Barbell

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
15 Russian Kettlebell Swings (heavy)[/x_accordion_item][x_accordion_item title=”Sunday 3.12 (CLASS IS AT 9am JUST FOR TODAY!)” open=”false”]Hey all! due to our Monthly continuing education meetings I will be moving the sunday class (just this week) back to 9am. Don’t forget!

Sunday 3.12 Class will be from 9-10 NOT 10-11

A.

Four sets for max reps of:

60 seconds of Running (10 Yard Shuttles)
Rest 60 seconds
60 seconds of Back Squats (75/55 lbs) – Jumping Squats if you can squat over your bodyweight.
Rest 60 seconds
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds
60 seconds of Push-Ups (focus on good ROM)
Rest 60 seconds[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]